The Rule

 In WOD

Hanging Out At CFB

WOD 1/5/12

Weighted Pull-Ups 5-5-3-3-1-1-1 (you can kip or you can work on your dead hangs, just make them DIFFICULT)

 

In 90 seconds, 25 unbroken Kettlebell Swings then max burpees    Rest 3-4 minutes, Repeat
Go as heavy as possible on the swings, as long as you go unbroken. If you have to break up your set start over.

 

AMRAP in 10 mins:

Cash in with 30 Toes To Bar

Then complete the following as many times as possible

5 Snatch (95/65)

10 Elevated Push-Ups (feet on 12″ box or plates)

5 Sandbag Get-Ups

 

There will be no 10am class on Saturday but we will have our free class at 11am. We encourage everyone to go to the grand opening of CrossFit Bridge City.  RSVP for the event here on facebook. There will be a free intro WOD at 10am at bridge city followed by the members only workout at 11am (shown below).

 

“The Bridge”

“Annie”

50-40-30-20-10

Double Unders

Situps

Then. .

1 rope climb
1 40 yard sled pull, down and back
1 rope climb
Then. .

“Helen”

3 rounds:

400m run

21 KB Swings (53#/35)

12 pull ups

Then. .

1 rope climb
1 40 yard sled pull, down and back
1 rope climb
Then. .

“Grace”

30 Clean and Jerks (135#/95)

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Showing 16 comments
  • Mitchel M.
    Reply

    Wow! “The Bridge” looks really fun. Sorry I’m going to miss out on it. See you guys bright and early with the “Rooster Crew”.

  • Stephanie B
    Reply

    Holy Junk! “The Bridge” Looks great!

  • Garret
    Reply

    How in the world do “really fun” and “looks great” become descriptions for “The Bridge.” Neither of those phrases come to mind when I look at that wod.

  • Dena
    Reply

    Yea the phrase that came to my mind was “Holy S%!#!!!”
    But I am still going to do it…if my daughter’s basketball team doesnt have a game at 1:00.

  • Chris Adkins
    Reply

    WOW!!!!!!!!!

  • Fara
    Reply

    Holy geez!!!! Is there a scaled version? Lol! Really though…some of us (like myself) don’t rope climb!

  • Austin Smith
    Reply

    Looks like I have a date with Annie, Helen, and Grace this weekend at “The Bridge.”

  • Neal
    Reply

    Of course we can scale; We can always scale!

  • hardyf
    Reply

    Sandbag get ups are TERRIBLE!!!!!

  • Stephanie B
    Reply

    Garrett of course there was sarcasm in that comment!

  • Merrell
    Reply

    Did weighted pull ups with a #30 vest..so much harder…but all that use to be on my gut! down to 197 now, and looking forward to seeing how much lower I can get! WODs like today make me think of how crazy this journey was. I wasnt able to perform one single movement from the skill or the WOD when I started. Toes to bar-nope. Pullups-zilch. Push ups-from the knees. Snatch-pvc pipe. I was only 10 pounds of of that that RX mark, which is what I find myself pushing for every day.

  • Miguel
    Reply

    Dead hangs w/ 25lb KB.

    3RDs + 5 Snatches w/ 95lbs and 45lb sandbag. Good workout. I was a little slow on the T2B, hoping to be a little quicker.

  • Dena
    Reply

    53# KB swings and 9 burpees then 10 burpees.
    3 rounds RX with 1 push-up in rd 4.
    Toes 2 bar are still a bitch.

  • Jeremy J
    Reply

    Fun wod. Did a kip pull up twice with a 45# vest.

    13&16 burpees after 25 kb swings with a 45#

    4 rounds rx on third work out

  • Cody
    Reply

    Last pull up at 110#, second round of kv swings used 70# with 8 burpees.

  • StephenW
    Reply

    That Bridge WOD is craziness. I won’t be able to make it for the attempt though. My WOD will be sitting three unruly kiddos.

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